The first Trilogy is Complete!

AO: The Firehouse

When: 03/15/2018

PAX: Beans, Reuben, Skynyrd, Lego, Bengal, Dash

QIC: Dash

 

YHC is really enjoying doing the Q, and as promised I delivered the 3rd edition of the Sandbag trilogy! Do not worry, they won’t be put away for very long. New routines and challenging exercises have are always swirling this Q’s head.

 

Let’s Mosey!

to the candlelit portion of the park(most people don’t even know it exists). Be careful on the approach, you can only see the light at the end of the trail!

Warm-O-Rama

  • Goofballs
  • Crab Cakes
  • Dancing Bears

All IC X 15

 

Carefully mosey back to the parking lot, with a quick stop for 2 sets of 10  Patty Cake Merkins on our way to the soccer field.

YHC wanted to surprise the PAX, so with the help of Beans we arrived early and dropped off a special prop(40 lb. Bulgarian Sandbags, also known as The Girlfriends!). I think the PAX was “not so” pleasantly surprised to see what was waiting for them.

The Thang

4 Corners Escalator style

 

1st corner

  • 10 curls w/ GF

carry the GF Cusack style to corner number 2

 

2nd Corner

  • 10 Curls w/ GF
  • 20 Squats w/ GF

carry GF on your shoulder to the 3rd corner

 

3rd Corner

  • 10 Curls w/ GF
  • 20 Squats w/ GF
  • 30 Big Boy Sit-ups w/ GF(YHC quickly modified to a Rolling Sit-up…still pretty brutal with a 40 lb GF)

carry the GF Cusack style to corner number 4

4th Corner

  • 10 Curls w/ GF
  • 20 Squats w/ GF
  • 30 Rolling Sit-ups w/ GF
  • 40 Shoulder Presses w/ GF

carry GF on your shoulder back to the start

 

the PAX did Flutter Kicks until the 6 arrived

Do a quick 10 count, and now it’s time to go back down the escalator. We cut all of the reps in half going down the escalator. YHC was feeling the pain for sure!!

  • 20 Shoulder Presses
  • 15 Rolling Sit-ups
  • 10 Squats
  • 5 Curls

I planned on using the GF’s for the Mary so we stayed on the field.

  • Floyd Mayweathers IC X 15
  • Heavy Freddies (w/ holding GF overhead) IC X 15
  • Hot Potato(w/ GF passing back and forth for 20 total sit-ups)

YHC had to improvise on how to get all 9 GF’s back to the truck with only 6 PAX present. So each PAX carried a GF on their shoulder while tag-teaming a spare bag(6 PAX and 3 three extra bags worked out perfectly), and yes there were hills involved to get back!!

Back to the flag with a few minutes to spare and realized we had not done any Burpees!! So here we go for a couple bonus sets!!

  • 10  Burpos
  • 10 Bropees (The PAX really liked these, Skynyrd will be using these today in Gym class)

 

Announcements

  • upcoming launch of new AO @ The Zoo this Saturday
  • Braves game on May 6th

 

 

COT

Praise to God for a “negative” result on a cancer scan for Reuben!! -we all thought this was a positive thing??;)

Prayer request for Skynyrd’s family(his M’s grandmother is in Hospice)

Prayer request for safe travel for Lego and family(heading to Sarasota for a Mini Marathon race and vacation)

 

 

 

Leave a Comment